Standing Inverted Row
Strengthen your back with Standing Inverted Rows! A great bodyweight exercise you can do almost anywhere.
The Standing Inverted Row is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: pull up bar.
Required Equipment
Standing Inverted Row Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Standing Inverted Row Variations and Alternatives
How to do the Standing Inverted Row
Standing Inverted Row (Back)
Positioning:
Stand facing the bar/table with your feet shoulder-width apart.
Grip the bar/table with both hands, your palms facing toward you (underhand grip) or away from you (overhand grip).
Step back so that your body is angled; your arms should be fully extended in front of you.
Your body should form a straight line from your head to your heels.
Keep your core engaged and your shoulders back.
Movement:
Begin by pulling your chest towards the bar/table, engaging your back muscles.
Bend your elbows and draw them down towards your body as you lift your chest. Keep your elbows close to your sides.
Lower your body back to the starting position in a controlled manner.
Repeat the movement for the desired number of repetitions.
Tips:
Focus on squeezing your shoulder blades together at the top of the movement for better back engagement.
If you're a beginner, you can bend your knees and keep your feet on the ground for added support.
Maintain a neutral spine throughout the exercise; do not arch or round your back.
Standing Inverted Row FAQs
What muscles does the Standing Inverted Row work?
The Standing Inverted Row mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Standing Inverted Row?
Pull up bar.
Is the Standing Inverted Row a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Standing Inverted Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Standing Inverted Row variations and alternatives?
Similar exercises include the Bench Pull-Up, Bicep Table Row, Bodyweight Door Handle Row and Bodyweight Standing Inverted Row.
Training calculators
Work out the numbers behind your training before your next session.